MONDAY check-in.

You can’t always train exactly the way you planned. Good.

When I can’t do what I normally do, I use it as an opportunity to change the stimulus, train differently and keep progressing.

Don’t get attached to what worked before. Your body adapts. Your training needs to evolve with it.

Mix it up. Keep challenging yourself. Find your way. Never stop building.

MEMBER RESOURCES — KEEP CHECKING IN!

I’m continuously adding new workouts, printable guides, training systems, Fighterdiet resources, and member extras.

You’ll find everything under:

COMMUNITY → MEMBER RESOURCES

Make it a habit to check back regularly. There’s always more coming.

TELL YOUR FRIENDS!
Know someone who loves to train, learn, and keep building? Send them to Seize the Training Day and invite them to join us.

HELLO HAPPY MONDAY SUPERSTARS!

Iron Eagles don't miss Monday training, so here is your FUN WORKOUT program if you forgot to plan your training day.

I'm always a day ahead of you, so I got you covered!

Download the printable program from your member's resources.

Welcome to 4-12-1 Biceps Blast.

We’re focusing on one of the most recognized muscles of all: the biceps.

For four weeks, you’ll train biceps 3 days per week, completing 100 reps in every workout. That gives you 12 focused biceps sessions over four weeks.

Follow along with the playlist and my guided sets, reps and rest periods, or use the workouts as inspiration for creating your own training design.

You have the freedom to add your 100 biceps reps to your regular training. Pair them with back, shoulders, abs, upper body, or structure your workouts however works best for you.

The 100 reps will be performed in a variety of ways throughout the program to keep the training challenging and focused.

4 weeks. 12 workouts. 1 muscle focus.

Remember to ask yourself the most important question when you’re training: Is this too light?

If it’s too light, add more weight. If it’s too heavy, keep trying. The point is that over time, if you want to gain more muscle than you currently have, you need to stimulate your muscles beyond the level they’re already accustomed to.

Train smart, not just hard. Pay attention to your body’s feedback. Adjust, adapt, keep going.

Follow along, hit your 100 reps, recover, and come back for the next training day.

Enjoy the Biceps Blast. Seize the Training Day.

https://seizethetrainingday.com/programs/4-12-1-biceps-blast

I don't train because I'm chasing a finish line.

I train because training is part of who I am.

Bodies change. Goals change. Life changes.

I adapt, I learn, I keep showing up, and I keep building.

I don't need every workout to be perfect.

I need to keep having training days.

The strongest physique isn't my masterpiece. The strongest mind is.

There is always something to improve.

Something to learn. Another rep. Another training day. I never stop building.

This isn't fitness Netflix. Don't just watch. Train. SEIZE THE TRAINING DAY.

Seizethetrainingday.com

Today is Friday, and it’s leg day.

I’m doing my version of German Volume Training 10 sets of 10 reps:

Swedish Volume Training 10 x 20 reps with three minutes of rest between sets.

Before I even get to the squats, I spend about 15–20 minutes doing moderate-intensity steady-state cardio, followed by mobility work, stretching, and foam rolling. I work around what my body needs today instead of forcing it to do what it used to do.

I trained glutes yesterday. Today is squats only. Tomorrow, I’ll train hamstrings.

I never trained this way when I was younger. Now, with decades of experience, I know I actually get more out of my training by dividing the work this way instead of trying to destroy my entire lower body in one workout.

And this is one reason I keep building my workout playlists here.

You don’t have to wait for another challenge to start.

Choose one of my programs. Follow one of my workouts. Follow what I’m training. Participate in the community. Tag along with me.

Come here for the energy. Come here for the motivation. Come here to practice the lifestyle with me.

And for my VIP clients, especially when summer, travel, life, or old patterns start pulling you away from your routine—this is part of why you’re here. Little by little, through continuing to show up, this becomes more than something you’re trying to accomplish.

It becomes the way you live.

I’m looking forward to continuing to grow Fighterdiet Academy and giving you even more ways to practice this together.

The joy is in the doing.
The joy is in the being.

Live the fit feeling.

Thank you for being here, for sharing my work, and for being part of what I’m building. I look forward to getting to know all of you.

Iron Eagles, happy wednesday! 

How are you doing? Are you in training mode?

What are you up to? This is what I'm doing right now before it's time for my own training.

Today I'm editing more than 100 videos from my years in Los Angeles.

As I'm going through them, I keep seeing Ram wandering into the frame. He always wanted to be part of whatever I was filming. Sometimes he'd sit in the background. Sometimes he'd steal the show.

Today he's outside in the garden, stretched out in the sun, living his best retired-cat life.

Watching these old clips made me realize how much life changes.

He's older now. He doesn't jump around the way he used to, and he isn't walking onto my sets anymore. Instead, he enjoys the quiet while I train at the gym or film somewhere else.

I have to admit... it made me a little emotional.

I rescued Ram from a shelter in Los Angeles, and bringing him with me to Sweden is one of the best decisions I've ever made.

Going back through all these years of videos reminds me that our libraries don't just capture workouts. They capture moments we'll never get back.

So today, my reminder isn't about training harder.

It's about appreciating what you have right now.

The people you love.
The pets you love.
The body you have.
The opportunity to train today.

Nothing stays the same forever.

So today, I'm grateful that Ram is still here with me, even if he's traded movie cameos for naps in the sunshine.

Seize the Training Day—and don't forget to seize the moments that make life worth living.

Prone Internal Hip Rotation Mobility

This is one of my favorite mobility drills for improving hip internal rotation.

I begin in a prone position with my hips abducted. From there, I rotate my lower leg outward. Although it looks like I'm rotating my foot away from my body, the movement occurring at the hip is internal rotation.

Internal hip rotation is a range of motion many people gradually lose over time. When it's limited, squats, lunges, and even everyday movement can start to feel restricted. If limited hip internal rotation is one of your restrictions, improving it may help you move more comfortably and improve your available squat depth.

I perform this drill slowly and under control. I don't force the range of motion or bounce into the stretch. Instead, I let my hip gradually explore a position that often becomes stiff from years of sitting, training, or previous injuries.

Remember that everyone's hip anatomy is different. The goal isn't to force your body into someone else's squat. The goal is to improve your mobility, maintain control, and move without pain.

Train the range you have. Improve the range you need. Then build strength in it.

Seize the Training Day – Training Tip

Standing Figure-4 Hip Stretch: Small Adjustments, Different Results

I like this stretch because I can easily change what I feel by making small adjustments. At first, I often feel the stretch along the front and outside of my hip and thigh. When I gently press the inside of my knee downward, the stretch shifts deeper into my glutes and the muscles that externally rotate my hip. It's a simple way to explore different areas of hip mobility without forcing the movement.

I also keep my foot dorsiflexed throughout the stretch. For me, that makes my knee feel more stable and comfortable, so I don't let my foot relax or point. I move slowly, stay within a comfortable range of motion, and let my hips tell me where I need the stretch most.

One thing I've learned over the years is that small changes in body position can completely change where you feel a stretch. That's why I like to experiment with angles instead of assuming there's only one "correct" way to perform a mobility drill.

Good Mornings: Training Around Old Hamstring Injuries

Good mornings are one of the ways I've adapted my training after tearing both of my hamstrings.

With the load resting across my upper back instead of hanging in my hands, I can still train the hip hinge and strengthen my posterior chain while changing how the force is distributed through my hips and hamstrings.

I'm also standing on a wedge. Changing the angle of my feet changes my base and slightly changes how I move through the hip hinge. For me, this allows a little more mobility and lets me work around the "soft spots" left behind by my old hamstring injuries.

That doesn't mean it's the best setup for building maximum strength. From a biomechanical standpoint, it's not the most efficient position for lifting heavier loads. It's a modification that works for my body, not a trick to make the exercise better.

Because of that, I don't rely on heavy good mornings or Romanian deadlifts to build my hamstrings. Instead, I use exercises that let me train hard without aggravating old injuries, such as Nordic curls, short-range hip hinges, and other variations I've developed over the years.

I don't believe there's only one "best" exercise. The best exercise is the one that lets you keep building muscle while respecting the body you have today.

Your body changes. Your training should too.

Don't force your body to fit an exercise. Find the exercise that fits your body.

Bench Press Warm-Up: Serratus Activation

Before I bench press, I like to wake up my shoulder stabilizers with this simple movement.

At the top of the press, I keep my elbows straight and reach the bar toward the ceiling by spreading my shoulder blades around my rib cage. This is called scapular protraction, and it's a great way to activate the serratus anterior.

I don't do this to build a bigger bench press. I do it to prepare my shoulders for the work ahead.

This is not how I bench press. During my actual bench press, I do the opposite. I pull my shoulder blades together and keep them there throughout the lift. I call it keeping my shoulder blades married, not divorced. For me, that creates a strong, stable base to press from and helps keep my shoulders in a safe position under load.

After rebuilding both of my shoulders from rotator cuff tears, I've learned that shoulder health depends on more than just pressing heavy weights. Strong stabilizers and good control allow me to keep training consistently.

Think of this as a shoulder activation drill, not a strength exercise. Use a light load, move with control, and focus on quality rather than weight. Then, when it's time to bench press, set your shoulder blades, create your stable base, and press with confidence.

Small habits like this have helped me stay strong and keep training for decades.